Any exercise that has an effect on the abdominal muscles is known as abdominal exercise, which is colloquially termed as Abs. Exercises for the Abs are essential in building abdominal muscles and are important in easing back pain and enhancing your performance in some specific sports. Additionally, abdominal exercises are of various types and the effectiveness can also vary with the exercise. Although there are many ab exercises to choose from in terms of effectiveness, building strength and creating definition; here is a list of some of the best exercise for Abs that you can perform anywhere, with limited equipment, either alone or with the support of a friend while at home.Raising the opposite arm and leg
This exercise is suitable for your workout warm-up, as it makes you steady, balanced and stronger. To begin the exercise, you start on all fours, and then align your knees under the hips and the wrists under the shoulders.
After the alignment, raise either the left or the right arm and leg to should and hip height respectively, and hold two minutes as you forward and back with your fingers and heels respectively. Now repeat the process by alternating the sides for about 15 to 20 times.
Squat thrust twist
This exercise is less challenging, and all you need to do is to stand with your feet shoulder width apart, and then extend the arms in-front of the shoulder height. Now start squatting down, while twisting part of your body to the left as you bend the knees to 90 degrees. Stand slowly and repeat using the right side.
It is important to always maintain your weight on the heels, and ensure the knees do not project forward from the toes. When moving the shoulders and the chest on either side, ensure the knees are facing forward.
The Ballet Twist exercise is a modified half-crunch with involving side stretching. Before you get used to the motion, you might need as assistant to hold your feet firm and to help you correct the angle of your neck.
Basically, you need to sit on a soft floor or mat, and when pressing your legs firmly, extend them, and lean backwards at an angle of 45 degrees from your hips. Take your arms overhead such as a ballerina, but let your abs be engaged.
While placing one arm on the ground, twist your torso slowly on one side, as you maintain the other arm overhead for three minutes. Repeat the exercise with the other arm and side, but ensure heels and butt remain on the ground.
To return to the center, take both arms overhead, as you support the spine by contracting your abs muscles. Alternate the sides and repeat the process six to eight times.
Single leg stretch
If you will perform the exercise consistently, within the first few days the top of your abs will burn, but the muscles will later be engaged. You do need any help.
Get a mat and lie on the center with your back, while bending your knees. Then raise the head the shoulders, and move your chin toward the chest. Move your left knee towards the chest, while breathing in, and place the right hand on the knee and the left hand on the ankle.
Now raise your leg off the floor at approximately 45 degrees. While on that position, switch the legs and move the right leg towards your chest. As you switch the legs, also switch the position of the hands by placing the right hand on the knee and left hand on the ankle. For every side, repeat 5 to 10 times.
Hanging leg or knee raise
The scalability of raising either the leg or the knee makes the exercise a perfect one. If you are a beginner, start with bent knee raises using the roman chair to concentrate on your lower area, and then move to straight leg raises before hanging on a bar. The process ensures your whole core is strong, thus making it easier to do complete straight leg bar raises.
Alternatively, you can raise the difficulty degree by training in a lower rep range, through holding medical ball between the knee and the ankle. Irrespective of the variation, try to raise your legs as high as you can in every rep but without swinging them by force. You should the moves in a routine of three sets for every 10-15 reps.
Although there is an argument of whether abdominal exercises reduce the abdominal fat, it is clear that a good diet combined with the best exercise for Abs muscle in 24 hours will reduce your abdominal fat and build abs muscles. It is important to build abdominal muscles, to enhance their functions, such as maintaining posture, sneezing, coughing and breathing. However, based on your medical condition among other factors, you should choose the right exercise to avoid straining your body.
Article Categories: Fitness, Personal Training, & Exercise Science